Do you want to feel more energized, boost your brain power, and become mentally alert throughout the day? Well, all it takes is 5 minutes of your time to do few easy yoga for beginners at home routines in the morning to get yourself ready to tackle the day! If you are looking for best yoga for brain power and mental alertness, this article is indeed for you.
How? According to Timothy McCall, M.D., you can calm down your mind and untangle your mental loops that cause stress through yoga. This mind-body practice, which combines controlled breathing, physical poses, and meditation, does not only help you relax but can also improve your mental ability.
So, start off your day right by performing these simple and yet effective easy yoga for beginners at home exercises that anybody can do. Here are 5 of the best yoga for brain power that you can easily practice at home.
- 1. Child Pose (30 to 60 seconds)
• Start by being on your hands and knees. Focus on your breathing and allow your thoughts to slow down.
• Spread your knees, but keep your big toes touching.
• Allow your buttocks to rest on your heels.
• Sit straight and lengthen your spine up.
• Exhale, bow forward, drape your entire torso between your thighs and let your forehead touch the floor while keeping your arms extended and your palms also touching the floor.
• Make sure that your buttocks are still touching your heels.
• Your upper back should broaden, while your lower back should be relaxed.
Keep your eyes closed and hold the position for about 30 to 60 seconds.
- 2. Downward Facing Dog (30 to 60 seconds)
• Begin on your hands and knees. Position your knees below your hips, while setting your hands a bit forward of your shoulders. Keep your palms spread and turn your toes under.
• While exhaling, lift your knees off the floor. Initially, keep your knees bent slightly, and your heels should be lifted off the floor. Extend your tailbone away from the back of your pelvis. Next, lift your sitting bones upward and draw your inner legs up into your groin.
• While exhaling, push your upper thighs back and stretch your heels toward the floor. Extend your knees, but don’t lock them. Roll your upper thighs slightly inward.
• Keep your outer arms firm and press your index fingers toward the floor. From your index fingers, lift along your inner arms to the top of your shoulders. Keep your shoulder blades firm against your back, broaden them, and then draw your shoulders toward your tailbone. Keep your head positioned in between your upper arms and don’t let it hang.
• Hold this position for 30 to 60 seconds. To release this pose, bend your knees to the floor while exhaling and rest by doing a Child’s Pose.
- 3. Upward Facing Dog (30 to 60 seconds)
• Lie with your face towards the floor. Keep your legs stretched back and with your feet touching the floor. Bend your elbows and set your palms spread apart beside your waist while touching the floor.
• Inhale while pressing your inner hands towards the floor, somewhat like you are pushing yourself forward along the ground. Extend your arms, lift your torso upwards, as well as your legs a few inches off the ground. Keep your thighs and arms firm.
• Push your tailbone towards your pubis and lift your pubis towards your navel. Keep your buttocks firm.
• Keep your shoulder blades firm against your back and push your side ribs forward. Lift the top part of your sternum without pushing your front ribs forward. You can tilt your head slightly backward, but don’t make the back of your neck stiff.
- 4. Low Lunge (30 to 60 seconds)
• Do the Downward Facing Dog pose, exhale, and use your right foot to step forward and position it between your hands while making sure that the right knee is aligned over your heel. While your right knee is fixed in place, lower your left knee towards the floor. Slide your left knee backward until you feel a stretch in your thigh, then turn the top of your foot towards the floor.
• While inhaling, lift your torso into an upright position and sweep your arms to the sides and upwards. Make sure to lift your chest from the tightness of your shoulder blades against your back torso.
• Tilt your head backward and look upwards but don’t jam the back of your neck. Hold this position and exhale your torso back to your right thigh while your hands are on the floor. Exhale once again and raise your left knee off the floor and do the same procedure, but now with the left foot positioned forward.
- 5. Lotus Pose (30 to 60 seconds)
• Sit on the floor and position your legs in front. Bend your right knee and set your lower leg up into a cradle—your foot’s outer edge is notched into the crook of your left elbow, while your knee is wedged into the crook of your right elbow. Lift your front torso towards the inner part of your right leg such that your spine lengthens.
• Next, bend your left knee and position your leg out. Set your right leg far out to the right and lock your knee by pushing the back of your thigh to your calf. Swing your leg across at the front of your torso and nestle the outer edge of your foot into the inner left part of your groin. Make sure that your right knee is positioned as close to the left as you can. Next, press your right heel into the lower left part of your belly, while your sole is positioned perpendicular to the ground.
• Lean back a bit, pick your right leg off the ground and then lift your other leg in front of your right leg. Draw your knees as close together as you can. You can also position your hands such that your palms are facing upwards and your thumbs and first fingers are touching.
• Hold this position for about 30 seconds and then release. The lotus pose is a two-sided pose so ensure that you work with both leg crosses.
So, there you have it, 5 easy yoga for beginners at home exercises! These 5-minute yoga routines will help you refocus your mind, improve your brain power, and boost your mental alertness. Grab your yoga mat every morning and kickstart your day with these yoga for brain power simple exercises and poses.